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Best Biceps Exercises for Bicep Growth E-mail
Written by Lynn Glenn   

 The key to building big full biceps is to incorporate bicep exercises thabicepst work all parts of the biceps in an effective manner. This means maximum bicep growth in the shortest amount of time. The following biceps exercises are some of the most effective bicep exercises for building large massive biceps

Best Biceps Exercises

Although cables and machines can work the biceps, there are better bicep exercises that are more effective in building bicep mass and strength quickly. The following bicep exercises are considered to be a must in anyone's bicep workout who is looking to develop big, shirt busting biceps.

Standing Bicep Barbell Curls

Given the main role of the biceps is elbow flexion, the logical movement for stimulating the barbell_bicep_curlmost amount of muscle in this region is the curl. The most basic of all the bicep curling movements is the Standing Barbell Curl, universally known as the greatest biceps exercise ever and leads the list of Top Best Biceps Exercises.

The main part of the bicep muscle targeted while performing Standing Barbell Curls is the Biceps Brachii and with Secondary muscles (Synergist/Stabilizers) Brachialis, Brachioradialis, Deltoid Anterior, Trapezius Upper and Middle, Levator Scapulae and Wrist Flexors.

To Perform Standing Barbell Curls:

  • Hold the bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an inch from your sides.
  • Curl the weight towards the chest, while keeping the elbows and back fixed.
  • Pause briefly and squeeze the bicep at the top.
  • Resist weight as you slowly lower the bicep back to starting position for a full stretch.
  • Repeat

Tips: Do not lift excess weight and use momentum to swing the barbell up. Use a lighter weight and keep the bicep curl movement slow and controlled.  It is important that you do not curl the weight to high that the tension leaves your biceps. For variety you can use different types of barbells (i.e. an EZ curl bar) to work the bicep muscles at different angles.

Standing Bicep Dumbbell Curls

Standing Dumbbell Curl is great for isolating the various parts of the biceps and strengthening the weaker arm. dumbbell_curlThe Standing Dumbbell Curl can be perform with using heavier weight similar to the Standing Barbell Curl and for this reason it is one of the top biceps mass building exercises. 

The main part of the bicep muscle targeted while performing Standing Dumbbell Curls is the Biceps Brachii and with Secondary muscles (Synergist/Stabilizers) Brachialis, Brachioradialis, Deltoid Anterior, Trapezius Upper and Middle, Levator Scapulae and Wrist Flexors.

To Perform Standing Dumbbell Curls:

  • Pick up a pair of dumbbells and stand with your feet shoulder width apart.
  • Let the dumbbells hang at arm's length on each side of your body with palms facing in.
  • Keep your elbows close to your torso at all times.
  • Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level, while rotating your hands so that your palms are facing you at the top.
  • Hold this position for a second to maximize the peak contraction in the biceps, then slowly lower the dumbbells to the starting position.
  • Repeat.

Tips: Do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. Do not curl weight to the point where the tension leaves your biceps. For variety you can do this bicep exercise with one arm at a time.

Incline Bicep Dumbbell Curls

Another good overall bicep mass builder (second only to standing bar curls) is the incline dumbbell curl. It allows onincline_dumbbell_curle to achieve a full range of motion while getting a maximum stretch at the bottom of the movement. The amount of weight use will be less than with the barbell curl, providing the form is kept strict it will produce an amazing bicep pump. 

Main part of the biceps muscle targeted while performing Incline Dumbbell Curls is the Biceps Brachii and with Secondary muscles (Synergist/Stabilizers) Brachialis, Brachioradialis, Deltoid Anterior and Wrist Flexors.

To Perform Incline Dumbbell Curls:

  • Lying back on an incline bench, hold dumbbell in each hand, palms facing each other, with arms extended down and back.
  • Slowly curl the dumbbells up with both hands while turning wrist out so that your thumb is on the outside.
  • Squeeze your biceps at the top then slowly return to the starting position.
  • Repeat.

Tips: Do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the bicep movement slow and controlled. For variety you can do this bicep exercise one arm at a time.

Dumbbell Concentration Bicep Curlsdumbbell_concentration_curl

The Dumbbell Concentration Curl is a bicep exercise that is similar in concept of the preacher curl in that it positions the arm in such a way that the bicep is completely isolated and maximum effort is produced by the muscle.  Dumbbell Concentration Curls are great for getting a peak bicep contraction.

The main part of the bicep muscle targeted while performing Dumbbell Concentration Curls is the Brachialis and with Secondary muscles (Synergist/Stabilizers) Biceps Brachii , Brachioradialis, Trapezius Upper and Middle, Levator Scapulae, Obliques, Erector Spinae and Wrist Flexors.

To Perform Dumbbell Concentration Curls:

  • Sit at the end of an exercise bench with your legs spread and feet flat on the floor.
  • Reach down between your legs and pick up a light dumbbell with one hand palm facing up.
  • Brace your elbow against your knee and fully straighten your arm and place your other hand on your opposite leg to support your upper body.
  • Moving only your forearm, use your bicep strength to curl the dumbbell up to shoulder level. Hold this position for a couple of seconds to maximize the peak contraction in the biceps.
  • Slowly lower the dumbbell back to starting position.
  • Repeat for the desired number of reps. Do the same for your other arm.

Tips: Since this is an isolation bicep exercise, use lighter weights and really focus on using perfect form. You can also twist you wrist outward at the top of the bicep movement help maximize peak contraction in biceps

Dumbbell Bicep Hammer Curls

The Hammer Curl, although not strictly a biceps exercise, will develop the brachialis, lending a greater degrhammer curlee of overall size to the biceps area. The brachialis, the strongest flexor of the elbow, runs along the side of the upper arm and comprises much of the lower biceps area. .

The main muscle targeted while performing Dumbbell Hammer Curls is the Brachioradialis and with Secondary muscles (Synergist/Stabilizers) Biceps Brachii, Brachialis, Trapezius Upper and Middle, Levator Scapulae, Deltoid Anterior, Flexor Carpi and Extensor Carpi Radialis.

To Perform Dumbbell Hammer Curls:

  • Stand with your feet shoulder width apart, elbows fixed at the side of your body and place your palms in a neutral position (palms facing one another).
  • Curl the dumbbells up, the same way you would for a regular dumbbell curl.
  • Pause and squeeze biceps then lower dumbbells slowly and repeat.

Tips: Ensure elbows are fixed at sides throughout the movement, as this will eliminate any shoulder movement, thus placing a greater load on the brachialis. It is important not to curl the weights up past the point where tension will leave the biceps. Do not lift excess weight and use momentum to swing the dumbbells up. For variety you can do this bicep exercise with one arm at a time.

Bicep Preacher Curls

The formation of this bicep exercise positions your body in such a way that your bicep muscles are fully isolated and preacher_curlmaximum strain placed totally upon the biceps. Bicep Preacher Curl will allow you to use heavier weights do to the padded support. 

The main part of the bicep muscle targeted while performing Preacher Curls is the Brachialis and with Secondary muscles (Synergist/Stabilizers) Biceps Brachii , Brachioradialis and Wrist Flexors.

To Perform Preacher Curls:

  • Sit on a preacher bench with your upper arms lying flat on the pad and grip barbell with palms facing up.
  • Lower the barbell until your elbows are almost straight and you feel a good stretch in the biceps.
  • Moving only your forearms, use your bicep strength to curl the barbell up to shoulder level.
  • Squeeze biceps then slowly lower the barbell back to the starting position and hold this position for a second to really stretch the biceps.
  • Repeat.

Tips: Since this is a isolation bicep exercise, use lighter weights and really focus on using perfect exercise form. For variety you can do the Bicep Preacher Curl  with dumbbells instead of a barbell.

Honorable Mention Bicep Exercises: Dumbbell Bicep Preacher Curl, Supinating Bicep Dumbbell Curls.

Additional Training Articles 

For more great bodybuilding and fitness articles check out this page

About the Author Lynn Glenn  

Lynn Glenn
Lynn Glenn
Lynn Glenn is a 63 year old natural athlete from Southern California  who started training at the ripe young age of 48. After catching the "bodybuilding bug", Lynn became interested in living a healthy lifestyle and started writing about hot topics in the areas of  health, fitness, bodybuilding, nutrition, personal training and disease prevention. Lynn Glenn's dedication and success in the gym serves as a tremendous inspiration for many "mature" weightlifters trying to look better, feel better and beat father time! To contact Lynn regarding personal training, or product endorsements, This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or visit his personal page.

 
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